DATE: 2021-09-28
AO: General
Q: citrus
PAX: Booking, Maj. Payne, 2 percent, Maguire, Trolley, Toolbox, petro, Traveler, citrus FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Cherry pickers, windmills, hillbillies, IW, Rockettes, merkins, downward dog, cobra kai
THE THANG:
Rings of Fire (1 PAX does primary exercise, the rest do the secondary exercise):
* 10 Pull-ups per PAX, everyone else planks
* 10 Step-ups per PAX, everyone else holds Al Gore
* 20 Dips per PAX, alternate every time the PAX changes between 1x merkin and 1x squat
* Each PAX bear crawls around the circle, everyone else repeats 10x reverse lunges and 10x mountain climbers
* Each PAX crawl bears around the circle, everyone else repeats 10x squats and 10x air press
* Each PAX crab walks around the circle, everyone else repeats 10x calf raises and 10x monkey humpers
MARY: flutter kick, WW I, LBC, Freddie Mercury
ANNOUNCEMENTS: Welcome @2 percent as the new site AO for #thegeneral! Thanks for holding it down until now, @Traveler!
COT: Let your loved ones know what they mean to you. Don’t live with regret.
F3 The Capital 